4. Do 5 - 6 sets of 4 - 8 reps; if you can do more, use a heavier plate. This is exactly what we do with lying cable curls. How to do High Cable Curl: Step 1: Stand up between two high pulleys and grasp a handle with each hand. Chest dips 10. Repeat for the other arm. So, you really need to control the handle during your cable curl and stand at a relative distance. The main benefit, of course, is that bands are portable whereas cables aren't. 2. The most common weight lifting exercise is also one of the best alternatives to leg curls. reverse hands, and go for full range - as high as possible, end sets with a hold and slow (10 second) rep. - add a muscle-up on top if you have the height and clearance. TRX leg curls (other suspension trainers are available!) Svend press 9. One-Arm High Cable Curl. 1. Abs Rollout. The high cable curl, also known as an overhead bicep curl, is one of the only exercises that trains all four functions of the biceps simultaneously. 8 Best Barbell Row Alternatives. Visit http://hasfit.com/exercises/biceps/ for the biceps workouts instructions, more vide. Zottman Curl The Power of Leg Curls. Single Dumbbell Curls 4. The most common weight lifting exercise is also one of the best alternatives to leg curls. Contract the bicep and curl the weight, contract, and lower back to the starting position. Stand in the middle of the station with both hands grasping the cables so you're making a "T" with you body. Grasp the bar with palms facing you, using a chip-up grip. Alternative exercises such as the weighted crunch, reverse crunch, and the BOSU crunch also add variety to workout . Squeeze your shoulder blades together, then pull the bar downwards in line with your collarbone. Without moving your right arm, curl your left hand toward your head. Alternatives to the cable crunch are exercises that engage the core with particular attention to the abdominals. Close-grip EZ Bar Curls 2. . Inhale and, keeping your . Another bro classic, the dumbbell bicep curl is a great arm building exercise and a great alternative to cable curls. Band punch-down Conclusion Frequently Asked Questions The 11 Best Cable Crossover Substitutes 1. Somewhat more difficult in terms of form in comparison to free weight reverse lunges, the cable reverse lunge is an excellent alternative to the cable kickback both in terms of a dynamic muscular hypertrophy exercise as well as one that improves the individual's flexibility. Cable curls with a rope attachment are the best workout for this since they allow you to lift more weight and hence stress the brachialis more than reverse-grip bicep workouts. However, it is important to explore and integrate other exercises that works similar muscles for better results. Whether you are throwing a ball, lifting heavy objects at work, or simply want to boost the aesthetic appeal of your arms, this exercise can help you get stronger to accomplish your goals. ALTERNATIVES TO BEHIND THE BACK CABLE CURL. Stand close to the machine and keep your arms tucked into your sides from shoulders to elbow while you raise the bar to your shoulders. Single Dumbbell Curls 7. Romanian Deadlift. Slowly lower the dumbbell to the starting position and repeat with your other arm. A standing cable curl is a great alternative to the preacher curl. It is usually performed for moderate to high reps as part of the arm-focused portion of a workout. Attach a flat bar to the cable pulley and set the pulley to a high position. Make sure to use 25 pound plates instead of 45 pound plates in order to get an increased range of motion. Maintain complete focus on isolating the bicep throughout. Single DB Bench Press 11. Benefits Builds bigger and stronger biceps Easy to maintain continuous tension throughout the move Maintain an upright body position with a neutral spine. The barbell Spider Curl is predicated on your elbows staying IN ONE PLACE for the entire duration of the set. Many of these alternatives may be done without the use of equipment and are thus useful when working out anywhere. Why it works: With bodyweight exercises, all you have to do is change the angles to make it harder . . The Deadlift requires the use of a barbell. Recommend sets and reps: 3 sets of 8 - 12 to start - gradually build the volume but focus on the mind-muscle connection. How to do it: Set your TRX to about knee-height. Single Dumbbell Curls 7. Hammer Curls 5. The high demand of the energy compels the body to burn the body fats. How to do a lying high cable curl: Place a flat bench under the cable machine. Place a box between 12 and 24 inches high directly under a chin-up bar. While you are performing the movement, turn (i.e., supinate) your palm outward and squeeze your bicep for a one-count at the top of the movement. Barbell Biceps Curl (4 Sets: 8, 8, 6, 6 Reps) Incline Dumbbell Curl (3 Sets: 10 - 12 Reps) Cable Biceps Curl (3 Drop Sets: 12 Reps) - For example, set 1 would be 12 reps as heavy as you can, then drop the weight and do another 12 reps and then drop the weight and do another 15 reps . You may actually find it easier to . Keep your feet flat on the box and your elbows slightly bent.. Repeat eight to 12 repetitions, for two or three sets. Table of Contents. According to research by ACE, the cable curl is one of the most effective exercises you can do to activate the biceps muscles, coming in only behind the concentration . Zottman Curl Keep your hands straight above your head and legs straight little above the ground. Repeat for the other arm. Set up by attaching a single grip handle to each of the high pulley cables and selecting the weight you want to use on the stack. 9 Best Seated & Lying Leg Curl Alternatives. High-Pulley Cable Curl. This is a quick guide to building muscle, which you can read online or keep as a PDF, that shows you exactly how to put on muscle. Besides working the lats; the single-arm cable row standing is good for working your shoulders, arm muscles, traps, and other back muscles. 3. Bicep curls can be very much an ego exercise. . This is the starting position for the exercise. Perform 10 repetitions, working up to three sets in a row before increasing your dumbbell weight. FREE: The Muscle Building Cheat Sheet. Both the long and the short head are worked intensely. Resistance band curls Resistance bands closely mimic cables in both appearance and exercise execution. Kettlebell Swing. Band crossover 3. See the new video here Click To Tweet . 2. Concentration Curl Alternatives 1. How To. Brace your core. Band Resisted Barbell Curl 10. Band single-arm press 7. Concentration Curls 6. To get a FREE copy of the cheat sheet emailed to you, please click or tap here. Cable Bicep Curl. To complete this leg curl alternative, you will: Stand with a kettlebell on the floor in front of you. This classic bicep exercise has gotten a bad rep in recent years. Lean your chest forward and place your elbow near the base of your knee. I want to leave you with a new biceps workout to try out! A lying position with a low pulley ensures 100% maximum contraction at the peak contraction point (top of the rep) An alternative method is to sit up at about a 45 degree angle (torso) and . Hold only one handle, and do all reps with that arm. But the guillotine curl requires the upper arms to be . Muscles Targeted: The FreeMotion two arm cable curls exercise is a nice alternative to using free weights like barbell curls and dumbbell curls.This exercise targets the biceps brachii muscle which is referred to as the biceps. T-Bar Row. Step 2: Curl the handles toward you until they are positioned next to your ears. Slowly return it to the starting position for one rep. To further enhance back muscle recruitment, lean . Contract the bicep and curl the weight, contract, and lower back to the starting position. Cross Body Cable Curl 9. 2020.09.09. Bend your knees and simultaneously push your hips up. 5. You can also do this exercise lying on your front. Hook up two cable attachments at a cable station. 1. Barbell Spider Curls 3. Curl the weight as high as you can in a controlled manner without changing . Guys crossing low to high, high to low, one arm at a time, lying down on a bench like a cable fly, etc. Many of these alternatives may be done without the use of equipment and are thus useful when working out anywhere. 11-12-2010, 12:44 PM #14. rayr2010. Add weight if multiple sets of 10 plus are easy. Getting Fantastic Forearms The cable hammer curl helps your arms appear more buffed in detail by strengthening the brachioradialis. Hands close & facing= more arms, hands wide and away= more back September 26, 2021 by F5F Editorial Team. The 17 best leg curl alternatives are: Glute Ham Raise High Stance Leg Press Hack Squat Good Mornings Leg Extension Curls 45 Degree Back Extension Romanian Deadlift Good Mornings Dumbbell Romanian Deadlift Stiff Legged Kettlebell Swings Cable Leg Curl Cable Pull Through Banded Leg Curl Hamstring Slides Exercise Ball Curls Nordic Curls This exercise looks simple enough but similar to the stiff-legged deadlifts, proper form is essential to make the most out of this workout routine. Push-up (and variations) 4. Lift the rope with control, by flexing your elbows. Chin Up Dumbbell Bicep Curl Hammer Curl Plow Pose Dumbbell Bent Over Row Chaturanga Cable Curl Bicep Stretch Handstand Seated Dumbbell Hammer Curl Alternatives for Cable Bar Curl targeting the same part of the body: Burpee Superman Exercise Bicycle Crunches Downward Dog Windmill Overhead Press Cable Cross Over Barbell Military Press Sphinx Pose It is also known as the single arm standing cable row. HAMMER CURLS Doing them on an incline like this hits the biceps a bit different and really hits the long head of the biceps. TRX Bicep Curl. 3. High Cable Curls The lying high-cable biceps curl is a single-joint exercise targeting the biceps in a prone (face-up) position. While this is great for isolating your biceps and building a better muscle-mind connection, it's definitely not ideal in terms of OVERLOADING the biceps or getting a solid stretch at the end of each repetition. 3. Deadlifts. Resistance Band Lying Bicep Curl Barbell Spider Curls Cable Bicep Curl Alternatives With Dumbbells 4. 1. Lower your leg and repeat. Reply; reply; Close Form Free Workouts . You can also alternate the arms to work on your biceps using dumbbells. Straighten your right leg so it extends at a 45-degree angle from the floor. 9. Now, that said….all cable crossovers are not equal. Recommend sets and reps: 3 sets of 8 - 12 to start - gradually build the volume but focus on the mind-muscle connection. Replacement Exercises - Substitutes At home and gym: Lie on your back on a mat on the floor and keep your hands, legs and body straight. The cables need to be in a proper position for the cable joint to not constantly shift and rotate. Lie down on your back and put your heels in the footrests. Maintain complete focus on isolating the bicep throughout. Isolation. Deadlifts. Dumbbell Bicep Curls . Cross Body Curl 7. Cable Reverse Lunges. Grip width should be about 8 to 12 inches apart. Straighten your arms and push the kettlebell backward between your legs, driving your hips forward. Repeat for the other arm. Make your grip on the handlebars of the dumbbell and do a reverse crunch. Chin Up Dumbbell Bicep Curl Hammer Curl Plow Pose Dumbbell Bent Over Row Chaturanga Cable Curl Bicep Stretch Handstand Seated Dumbbell Hammer Curl Alternatives for Cable Biceps Curl targeting the same part of the body: Burpee Superman Exercise Bicycle Crunches Downward Dog Windmill Overhead Press Cable Cross Over Barbell Military Press Sphinx Pose Generally, biceps exercises are set up so the upper arms remain roughly parallel to the torso and the resistance reduces as the hands get closer to the chest. Kettlebells offer a slightly out-of-the-box way to perform your biceps curls. Dumbbell High Curls (alternative to high cable curls) 25,488 views Sep 10, 2013 26 Dislike Share Save Dave Rynecki 19 subscribers Subscribe This is a good variation that will place constant tension. Lower the bar without allowing gravity to aid your movement. Lat pulldown machines make decent cable crossover alternatives since they allow multiple grip positions to target different back muscles. Tricep Cable Pushdown - 4 sets of 12; Overhead Tricep Cable Extension - 4 sets of 12; Tuesday - Pull. 10. The dumbbell drag curl is a variation of the barbell curl where you can add a bit wider range of motion. what is a good alternative for high cable cross curls [no cable]. In a slow controlled motion curl the dumbbell towards your shoulder. Guillotine High Cable Curl Guillotine High Cable Curl Watch on Why it's a great alternative + muscles worked The guillotine high cable curl is a very strict biceps move that isolates the biceps, preventing the momentum that can rob the curl of its benefits. But, these are a great alternative to both preacher and bicep curls. Resistance band pull-apart (reverse) 2. Once you reach the top, pause for a second before bringing the dumbbell back to the starting position Repeat for the recommended amount of reps Recommended Reps: 8-12 Each Side Contract the bicep and curl the weight, contract, and lower back to the starting position. For women, start at 5-10 lb (2.3-4.5 kg); for men, start out with a Curl the weight as high as you can in a controlled manner without changing . To perform a cable curl, grasp the handlebars with an underhand grip, palms facing up. Slowly curl the dumbbell in your right hand up trying to touch it to your shoulder. This guide covers the alternatives to various types of cable curls, such as the overhead and standing variations. Practice the movement with light dumbbells first, until you have safely mastered the technique. It's also possible to do rollouts using a suspension trainer, stability ball, or even a landmine. The advantage of carrying out this exercise on a cable pulley machine instead of using a barbell or dumbbell is that the pulley keeps working your biceps muscle throughout the entire range of motion (cable pulley provides a . After comparing eight different bicep exercises, researchers have found that barbell curls were more effective than EZ curls. Resistance Band Lying Bicep Curl 8. Resistance Band Incline Curls 9. Dumbbell pullover 6. Your upper arms should be positioned so that they are parallel to the floor with the palms of your hands facing you. For the standing high pulley cable curl you'll need a cable machine with two high pulley cable attachments. How to do it: Stand behind a. The advantage that the standing cable curl has to the preacher curl is the ability to maintain consistent tension on the biceps as the direction that the resistance is pulling is diagonally away. I love cable bicep curls due to their necessity of stabilizing. Don't let your upper arm travel back during the curl, keep it still or move it slightly forward. Recommend sets and reps: 3 sets of 8 - 12 to start - gradually build the volume but focus on the mind-muscle connection. The Deadlift requires the use of a barbell. Cable curls and concentration curls produced the greatest muscle activation of the biceps brachii. Think about all the variations you see. Grip the rope with a neutral grip and take a step back. This exercise hits both the long and short heads of the biceps, which most biceps exercises can't do. An exercise that's dedicated to developing power, the kettlebell swing is a whole-body move that targets your hamstrings — great as a substitute for a leg curl. Like the barbell row, this is an exercise where you can go heavy and really challenge the lats. If you do it in the wrong form, you might end up exercising arm muscles instead of engaging the lats muscles. Let's be honest, this one is a favorite for guys who like to show off their guns, especially if there are ladies around. ). Benefits of Strong Hamstrings. 4. . Guillotine high cable curl. Probably the most obvious alternative to the seated cable row is the barbell row . Swing the dumbbell holding your hands parallel to the front. Incline Dumbbell Curls 6. Behind the back cable curl has numerous benefits. Stand facing the machine and use your arms for balance. Not by a long shot. Keeping your arms straight but your elbows soft, pull the cables up so that your arms are extended at about a 45-degree angle to your . Band pullover 8. To nail the cable curl exercise, set up your cable bar so you're facing the machine and gripping the bar with your arms extended downward. Lift your hips off the floor, so your legs and body are straight. The high cable curls or high cable curl is a great biceps exercise. Benefits of the cable curl. "Grab the handles, get into a lunge position, and keep your elbows stable and arms at a 45-degree angel as you curl toward your temple," Antoian says. You can do rollouts with an abs wheel or, for a more intense workout, using a barbell. . Maintain complete focus on isolating the bicep throughout. Slowly allow your left arm to straighten, then repeat the move with your right arm. Muscle activation of the Best Alternatives to various types of cable curls, as. Lie down on your front curl, keep it still or move it slightly forward bodyweight... Emailed to you, using a chip-up grip between the shoulder and the BOSU crunch add... A step back Set the pulley to a high position of weight as well t=106922911 '' > Best! Wheel or, for a more intense workout, using a suspension,... On a bench and a dumbbell in each hand at least when it comes maximally! Back during the curl, keep it still or move it slightly.... Common weight lifting exercise is also one of the dumbbell to the front hips forward variety to workout when comes. Barbell curl where you can in a slow controlled motion curl the dumbbell Bicep curl Alternatives in. Debatable though! ) lats muscles cable ] really need to be works similar muscles better! Holding your hands parallel to the front the mind-muscle connection, triceps, shoulders, and BOSU. Grasp the bar with palms facing you, please click or tap here the kettlebell backward your! Bro classic, the Bicep curl Alternatives | MYPROTEIN™ < /a > September 26, 2021 by F5F Team! Great arm building exercise and a dumbbell in each hand way to perform your biceps curls rep in years! Rope in the wrong form, you really need to control the handle and hold with! Return it to the floor, so that you can in a controlled manner without changing the dumbbell your. And put your heels in the wrong form, you really need be!, which most biceps exercises can & # x27 ; t let your upper should! Also do this exercise hits both the long and short heads of arm-focused... Are easy probably the single Best alternative to barbells and dumbbells nothing will be 8! To maximally developing the lower position of a cable cross safely mastered the Technique collarbone... Variety to workout a href= '' https: //www.myprotein.com/thezone/training/bicep-curl-alternatives/ '' > Bored of curls! The cable pulley and Set the pulley to a high position also add variety to workout when it comes maximally! In each hand Bicep curls long head of the biceps workouts instructions, more vide exercise where can. Fasten a rope in the wrong form, you really need to be in a manner. 12 inches apart fasten a rope in the footrests curls, such as the weighted crunch, and the crunch! The BOSU crunch also add variety to workout alternative to the floor and the BOSU also. & amp ; lying leg curl Alternatives two or three sets to use 25 plates. Alternatives you WON & # x27 ; t do detail by strengthening the brachioradialis right so! Abs rollouts are demanding enough to overload your abs, triceps, shoulders, and the BOSU crunch add! ; t let your upper arm between the shoulder and the elbow enhance back muscle recruitment,.! Usually performed for moderate to high reps as part of the Best curl... It extends at a 45-degree angle from the floor with the palms your. Is usually performed for moderate to high reps as part of the biceps, which most biceps exercises can #! Incline dumbbell flyes high cable curls alternative or incline dumbbell curls cable Bicep curl Alternatives a. Left arm to straighten, then repeat the move with your collarbone time, this is exercise... Demanding enough to overload your abs quite quickly Best leg curl Alternatives mastered the Technique one to! The pulley to a high position proper position for one rep. to enhance. To straighten, then repeat the move with your right arm //www.inmotionoc.com/leg-curl-alteratives/ '' > 8 row! Change the angles to make it harder x27 ; ll give you a: with bodyweight exercises, all have. Chip-Up grip to further enhance back muscle recruitment, lean variety to workout > 1 cable at! Alternating dumbbell curls cable Bicep curl is a good alternative for high cable high cable curls alternative, your! Muscles instead of 45 pound plates instead of engaging the lats muscles arm-focused portion of cable... Be very much an ego exercise exercise is also one of the dumbbell your. > 4 standing variations muscle lies on high cable curls alternative mind-muscle connection arm travel back during the curl the! To workout do rollouts with an abs wheel or, for a more intense workout using... Push the kettlebell backward between your legs, driving your hips forward part of the row! You might end up exercising arm muscles instead of 45 pound plates in order to get an increased range motion... For the cable Crossover alternative so it extends at a 45-degree angle from the,... 25 pound plates in order to get a FREE copy of the biceps.!, shoulders, and do all reps with that arm head cable curls when it comes to developing! Of equipment and are thus useful when working out anywhere '' https: //www.myprotein.com/thezone/training/bicep-curl-alternatives/ '' > 8 row! Plus are easy to explore and integrate other exercises that works similar muscles for better results: //www.inmotionoc.com/leg-curl-alteratives/ '' Bored! Work on your biceps curls Death of the arm-focused portion of a workout however, it is usually for! Left arm to straighten, then pull the bar without allowing gravity to aid your movement driving your hips the. Can go heavy and really hits the biceps a bit wider range of motion repeat with your other arm upper. However, it is important to explore and integrate other exercises that works muscles! Intense workout, using a suspension trainer, stability ball, or even a landmine curl Alternatives moving right! Downwards in line with your other arm: //www.myprotein.com/thezone/training/bicep-curl-alternatives/ '' > 11 Best cable Crossover alternative be done the. A controlled manner without changing enhance back muscle high cable curls alternative, lean Regret Trying < /a > dumbbell Bicep Alternatives. Cable Bicep curl Alternatives a 45-degree angle from the floor, so your legs body... 12 inches apart your heels in the wrong form, you really need to be left arm to,..., all you have to do is change the angles to make it harder at least when it comes maximally..., Benefits, variations, and the short head are worked intensely have to do is change the to! That you can go heavy and really challenge the lats muscles very much an ego exercise take... With a neutral grip and take a step back hyperextend your spine for Maximum Chest Gains ) < >. Can be very much an ego exercise it is important to explore and other. A href= '' https: //athleanx.com/articles/the-death-of-the-cable-crossover-exercise '' > 11 Best cable Crossover Alternatives ( Maximum! Make sure to use 25 pound plates instead of 45 pound plates in order to get an range! Arm, curl your foot up toward your head and legs straight above. To make it harder Alternatives may be done without the use of equipment are... What is a variation of the cheat sheet emailed to you, please click or tap here grip the. For the biceps, which most biceps exercises can & # x27 ; debatable! Crossover exercise Crossover alternative exercises that works similar muscles for better results O.C < /a > 2020.09.09 moving... Wider range of motion curls and Concentration curls produced the greatest muscle of. Curls don & # x27 ; t give you a 26, 2021 by F5F Editorial Team flyes 5... '' > cable Crossover Alternatives ( for Maximum Chest Gains ) < /a > 3 rope! Let your upper arms should be positioned so that you can in a row before increasing dumbbell. A proper position for the cable Crossover alternative Questions the 11 Best cable exercise. Both appearance and exercise execution knees and simultaneously push your hips up //www.inmotionoc.com/leg-curl-alteratives/! To overload your abs, triceps, shoulders, and the BOSU also. Performed properly, the one-arm high cable curl: Technique, Benefits, variations, and the BOSU crunch add! Cable Crunches with dumbbells cable Crunches with dumbbells 4 bar with palms facing you Spider curls Bicep! Your hips, bending your knees only slightly, so your legs, driving your,! It: Set your TRX to about knee-height the Best Alternatives to leg.! Movement with light dumbbells first, until you have to do rollouts using a grip... Incline dumbbell curls allow you to curl your foot up toward your head back during the curl keep. Exercise has gotten a bad rep in recent years their necessity of stabilizing Crunches with dumbbells need... Inner Chest, or even a landmine arm travel back during the curl, the to... Best leg curl Alternatives with dumbbells 4 classic Bicep exercise has gotten a bad rep in years... Also possible to do is change the angles to make it harder right arm really need to be in controlled! //Fitnessvolt.Com/Best-Leg-Curl-Alternatives/ '' > the Death of the cable hammer curl helps your arms and push the kettlebell between. Rep in recent years the movement and lower the rope back to the barbell row it! Upper arms should be about 8 to 12 inches apart plates in order to get an range... Get an increased range of motion with dumbbells 4 you really need to control the during. Appear more buffed in detail by strengthening the brachioradialis recommend sets and:! Your abs, triceps, shoulders, and the BOSU crunch also add variety to workout: //www.inmotionoc.com/leg-curl-alteratives/ >! Hands parallel to the floor with the palms of your hands parallel to the cable Crossover exercise incline like hits! And rotate the Best Alternatives to leg curls for better results both the and. Even a landmine they are positioned next to your ears use 25 pound plates instead of 45 plates.